Try Chobani plain nonfat yogurt mixed with dip mixes (http://boswellsbeanery.com/
I poach batches of skinless boneless chicken to add to pasta dishes, salads or sandwiches. You can add spices to the liquid to make it tasty. You can also poach fish. Poaching is simmering in water...look up recipies online. It eliminates the need to add oil when cooking meat.
If you don't want to add extra calories to your baked goods like cookies. Go to a cooking store and get a silpat. You never have to grease another cookie sheet. Silpats are non stick mats and you can wash them in the dishwasher. I have had mine for years!